Nutrition News
A Publication of the Dutchess County Office for the Aging
February 2016
Help for a Healthy Heart: Omega-3 Fatty Acids
You may have heard “Omega-3s” have an
influence on your health, but exactly what are
they? Fatty acids in general are the building
blocks of fat. The term “Omega-3” describes
where on the fatty acid there lies a certain type of
feature that influences how that fatty acid will
work in the body. Omega-3 fatty acids are part of
a group of fatty acids known as polyunsaturated.
There are other types of polyunsaturated fats, but
the Omega-3s seem to have some unique
benefits.
Why do we need Omega-3s?
Omega-3 fatty acids cannot be made in
the body so they must come from our food. There
are three types--two that come from animal food
sources (EPA and DHA), and one that comes
from plant food sources (ALA). EPA plays a
major role in supporting heart health and may
help reduce inflammation in the body. DHA is an
important part of cell membranes and is key in
brain development and function. Although ALA is
converted to EPA and DHA, it does have some
benefits of its own that we are only now
beginning to discover.
What research is telling us is higher levels
of Omega-3s in the body are associated with
lower risks of cardiovascular disease. Depending
on amount, frequency and dosage of Omega-3s,
blood pressure can be reduced, although
modestly, and triglyceride levels may be reduced
by as much as 20-50 percent. Some research
also suggests in those with a history of heart
attack, eating fatty fish may reduce risk of death
due to heart attack by up to 9 percent.
Other potentially promising benefits of
healthy intake of Omega-3 fatty acids include
reduction of depression and dementia in those
with mild cognitive dysfunction, reduction of
eczema in certain populations, and reduction of
pain in sickle cell patients. However, greater
research and understanding is needed before
any recommendations can be made to aid in
these conditions.
Where do I find Omega-3s?
EPA and DHA are found in fatty fish such
as salmon, bluefin or albacore tuna, bluefish,
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NUTRITION NEWS is a monthly publication of the Dutchess County Office for the Aging. The information was approved by
Registered Dietician, Patricia Brown. For information call (845) 486-2555. The Dutchess County Office for the Aging is a
funded under Title III of the U.S. Older Americans Act, the NYS Office for the Aging, and the county of Dutchess. The Office
for the Aging denies no person access to service or employment based on age, race, national origin, creed, religion, marital
status, sexual orientation, and/or disability.
Dutchess County Office for the Aging, 27 High Street, Poughkeepsie, NY 12601 (845) 486-2555 / (866) 486-2555
Mary Kaye Dolan
Director
Marcus J. Molinaro
County Executive
Nutrition News
A Publication of the Dutchess County Office for the Aging
February 2016
Help for a Healthy Heart: Omega-3 Fatty Acids (continued)
black cod, rainbow trout, and mackerel are
particularly rich sources. Herring, sardines and
anchovies are also good sources and may be
more affordable options for many of us.
ALA is found in chia seeds, ground
flaxseed and flaxseed oil, soybeans and walnuts.
Supplements are also available and may
be made of fish oil or microalgae. Microalgae
supplements may be a good option for those
allergic to fish or for vegans and vegetarians.
Several foods in our grocery stores now
advertise that they contain added or increased
Omega-3 fatty acid content. Non-diary milk (such
as soy, almond, or rice), orange juice, peanut
butter, margarine, and eggs are sometimes
fortified using microalgae or flaxseed oil. Cows
fed diets higher in Omega-3 fatty acids may
produce beef or dairy that contains higher Omega
-3 content as well. But the content of these food
sources is not nearly as significant as marine
sources of EPA and DHA.
How much Omega-3s?
Everyone must consume Omega-3 fatty
acids in the diet but how much you should have
can vary. In general, the American Heart
Association recommends healthy senior adults
eat 5-6 ounces of fatty fish at least twice a
week.
The
World
Health
Organization
recommends 300-500 mg of EPA and DHA and
800-1000 milligrams of ALA from food or
supplements. In general, if your intake of Omega3 fatty acids is sufficient through the diet,
supplementation may not be necessary.
However, those with heart disease or a history of
heart attack or high triglycerides may benefit from
supplementation even if diet is sufficient, but a
registered dietitian or doctor should be consulted
to
determine
supplementation
level.
If
supplements are used, be sure the maker is
certified* independently to produce a supplement
that is free of contaminants (including heavy
metals) and of high-quality.
*such as NSF certified
Precautions to Consider:
Persons with fish allergies should avoid
foods and/or supplements containing fish-derived
fatty acids. In addition, a high intake of fish oils in
general may contribute to excess bleeding in
people taking anti-platelet medications, such as
aspirin. They can also lower blood pressure, so
people taking blood pressure medication will be
at risk of low blood pressure; a physician should
be consulted before increasing fish oils in the diet
or as a supplement. Risks have also been found
with suppression of immunity and inflammation in
those with immunodeficiency, and with increased
LDL cholesterol in some people.
Dutchess County Office for the Aging, 27 High Street, Poughkeepsie, NY 12601 (845) 486-2555 / (866) 486-2555
Mary Kaye Dolan
Director
Marcus J. Molinaro
County Executive